Winter Warming Foods Nancy Birang BS, MT (ASCP, NC Integrative Nutrition Consultant t: e:

“Winter is the time for comfort, for good food and warmth, for the touch of a friendly hand, for a talk beside the fire; it is the time for home.” -Edith Sitwell

What’s In Season? Veggies Cabbage Bok Choy Kale Collard greens Celery root Parsnips Leeks Swiss chard Fruit Oranges Satsumas Tangerines Pomegranates Persimmons Asian pears

Create a Winter Warming Soup! What You Need  Beans  Broth (stock)  Veggies  Spices  Oil  A Healing Kitchen  A Cook

Winter Lentil Soup 1 butternut or other winter squash, peeled, cut into ½-1 inch cubes 1-2 Tbs extra virgin olive oil 4 leeks- washed, soaked, rinsed, cut into ¼ inch half-moons (optional: use onions) 1 28 oz. can diced tomatoes 6 cups broth (stock) or water 1 bunch kale-thick stems removed, leaves cut into ½ inch strips 1/2 small head of cabbage, chopped 2 stalks, celery, rinsed, chopped ½ cup brown lentils, rinsed Optional: 1 cup corn kernels 1 tsp dried thyme sea salt, black pepper, to taste Optional: 1 tsp 21 Season Salute Optional: 1 tsp crushed ginger Optional garnishes: crushed garlic, grated parmesan, nutritional yeast

Lentil Stew Serve over brown rice or quinoa -for a complete protein meal

Winter Squash Butternut Acorn Delicata Spaghetti Kabocha Turban Vitamin A Beta Carotene Vitamin C Fiber Anti inflammatory Blood sugar regulating

Leeks Allium Family Leeks Onions Shallots Chives Garlic Sulfur Liver Detox Joints Intestinal lining Quercetin Anti inflammatory Anti histamine Anti cancer

Crucifers -glucosinolates Arugula Bok choy Broccoli Brussels sprouts Cabbage Cauliflower Collard greens Mustard greens Horseradish Kale Radishes Rutabaga Turnips Watercress Wasabi

Cruciferous Veggies Protect cells from DNA damage. Inactivate carcinogens. Antiviral and antibacterial effects. Anti-inflammatory effects. Induce cell death (apoptosis). Inhibit tumor blood vessel formation (angiogenesis) and tumor cell migration (metastasis).

Lentils 1 cup cooked lentils: 18 gm protein (incomplete) 358 mcg folate 71.3 mg magnesium 6.6 mg iron 16 gm fiber Economical Versatile Easy to prepare Studies: lentil intake decreases incidence of heart disease and cancer

Celery 1 stalk-10 calories “zero calorie food” Fiber for intestinal health Phthalides-Blood pressure regulating Apigenin Induces apoptosis: – Cancer cell death Luteolin Inhibits angiogenesis Inhibits metastases

HAPPY- Hanukkah Solstice Christmas Kwanzaa New Year!